What Are Probiotics, What Are They Good For, How to Use? Article Series 3

Probiotic Foods: What Are They?
Naturally occurring probiotic bacteria can be found in various fermented foods, contributing to overall gut health. However, there are some details that might be overlooked. Firstly, the diversity and colony count of bacteria in these foods are often unknown and cannot be standardized, potentially leading to less effective results when specifically chosen for particular issues. Secondly, once opened, these products can come into contact with harmful bacteria from the environment, leading to potential contamination and bacterial growth in stored products.
For those seeking more targeted and efficient results, turning to commercially available probiotic supplements might be more effective.
Can Probiotic Supplements Work Alone? Unfortunately, the answer is 'No.' Just like us, probiotics need nutrients to survive. These nutrients are known as prebiotics. While often referred to as dietary fiber, not all dietary fiber exhibits prebiotic properties.
Probiotic Foods:

• Fruits: Banana, apple, strawberry, grape
• Vegetables: Chicory, artichoke, Jerusalem artichoke, asparagus, celery, onion, garlic, leek, tomato, mustard
• Legumes: Soybean, lentil, kidney bean, chickpea, pea
• Whole grains: Whole wheat, barley, rye, oats, buckwheat, brown rice
• Nuts and seeds: Flaxseed, almond, walnut, olive
• Beverages: Beer
• Others: Honey

To supplement, prebiotics such as inulin, galactooligosaccharide, lactulose, and fructooligosaccharide can be beneficial.
For a healthy gut flora, the combination of probiotics and prebiotics is essential.
Essential Features of Probiotic Supplements:

1. Should contain a minimum of 1 billion live microorganisms.
2. Phenotypic and genotypic characteristics should be determined (bacterial identity should be known).
3. Should have a shelf life providing sufficient live microorganisms until consumption.
4. Should deliver an adequate number of live microorganisms to the desired region without being affected by digestive functions (stomach acidity, duodenal bile, etc.).
5. Should be beneficial without showing pathogenic or toxic effects in the host.
6. Should be able to adhere to intestinal cells, proliferate, and produce antibacterial products.
7. Should induce mucosal and systemic immune responses.
8. Should be of human origin.
9. Should colonize the intestine temporarily.
10. Should adapt to the natural intestinal flora without replacing it.

Choosing Probiotics for Specific Complaints:
Different probiotics serve different purposes. Knowing the types and functions of bacterial strains can guide product selection. Here are some examples:

1. Bifidobacterium bifidum: Alleviates complaints like eczema, constipation, and diarrhea; reduces IgE antibody levels in the body.
2. Bifidobacterium lactis: Supports the development of the immune system, controls body fat mass, and alleviates bloating, cramps, and diarrhea in IBS patients.
3. Bifidobacterium longum: Regulates the immune system's response to substances causing respiratory allergies.
4. Bifidobacterium breve: Reduces damage caused by rotavirus in the body.
5. Bifidobacterium infantis: Reduces the risk of necrotizing enterocolitis in premature or low-birth-weight infants.
6. Lactobacillus plantarum: Protects against upper respiratory tract infections; alleviates abdominal pain and bloating in IBS patients.
7. Lactobacillus reuteri: Provides protection against diarrhea and respiratory infections; reduces the frequency of hyperactivity and attention deficit in children; supports genital health in women.
8. Lactobacillus acidophilus: Contributes to the treatment of bloating, cramps, and diarrhea in IBS patients.
9. Lactobacillus gasseri: Found in breast milk; protects against bacterial infections.
10. Lactobacillus salivarius: Increases calcium absorption in the intestines and enhances intestinal barrier function.
11. Lactobacillus rhamnosus: Contributes to acne treatment and supports the development of the immune system.
12. Lactobacillus casei: Aids in digesting gluten and dairy products; increases IgA levels; helps the immune system distinguish between harmful toxins and harmless antigens.
13. Lactobacillus paracasei: Provides protection against rotavirus and upper respiratory tract infections.

Pros and Cons of Probiotic Tablets:
While probiotics are generally safe, those with severe illnesses and compromised immune systems should exercise caution. Common side effects include constipation, bloating, nausea, infections, and rashes. Seeking guidance from healthcare professionals when taking probiotic supplements is crucial.
In Summary:
Our intestines play a crucial role in various aspects of our well-being, including hormones, vitamins, diseases, emotions, and weight control. Proper care,